Heart Healthy Diet - Quick Tips
Its tough to change long time eating habits. Whether you want to make big changes, or fine tune how you have been eating, always remember that its going to make a difference in the long run. Here are some good, basic tips to help you.
Control Portion Size. First thing to do is use smaller plates. So you have a grasp of what a serving size actually is, there are plenty of charts in cookbooks and online that tell you what an those sizes are. For example, if your diet recommends one serving of pasta at 1/2 cup, think of a hockey puck. 2 or 3 oz of meat is about the size of a deck of cards. Start writing down the servings of the food you eat. Cook enough to create a second meal before you fill your plate, or cook half a recipe. Using that smaller plate really does make a difference.
Eat more fresh vegetables and fruits. Substitute a second vegetable for potatoes or pasta. Serve fresh fruit instead of sweets for dessert. Combine fruits with vegetables as an interesting side dish. For instance, baked squash with cranberries, pomegranate arils, and persimmons slices is almost a meal in itself. Be creative!
Use whole grains instead of any bread or noodles made with enriched/refined flour, or refined rice. Once you try those whole grains you will discover a whole new taste adventure. And, yes, quinoa can be dressed up with other additions!
Limit unhealthy fats. Limit both trans and saturated fats. Use coconut oil or olive oil for cooking. If you do use butter, make it the unsalted type. Add healthy fats such as flax seeds or omega-3 fatty acids. Eat more raw nuts - unsalted and unroasted.
Reduce the sodium. Throw away that container of iodized salt and get some Himalayan Pink Salt. You don’t need much to enhance the flavor of your food. It is natural salt and has little in common with that white stuff.
Read the nutritional labels on the foods you buy. Install an app on your Android or iPhone called FOODUCATE. You scan the bar code and find out the healthy grade of the food in that package, what is good or bad about it, and healthy substitutes. Most packaged food is full of artificial ingredients and a good number of chemicals.
Plan ahead. Try a new recipe at least once a week. Eliminate an unhealthy item that might be a usual item on your dinner table.
Treat yourself occasionally. A candy bar or snack chips are not going to be a big setback.
You might be pleasantly surprised at how much better food tastes and how much better your are going to feel!

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